Moon Salutations | 10-Minute Yoga Flow

Transcript

let's get started over on the right edge of your mat feet are going to be close together or about hip width apart take an inhale sweep the arms up Palms can touch you can interlace the fingers maybe keep pointer fingers up lift up out of the hips side Bend to the right come up their Center side Bend to the left come back up step your left foot out wide heels are in toes are out sink into the hips take your arms out like Cactus arms or roll post arms come into goddess pose straighten the legs reach the arms up now turn your right toes forward left toes turn out reach the arms wide tilt over into triangle pose you can keep the right arm up maybe sweep it over the ear it can also bring your hand to your hip and if it bothers your head and your neck to look up just look down toward your left foot from here lower your right hand step your right foot just a step over to the side toes are turned out at about 45° fold over the left leg for Pyramid pose lift up through the heart rotate onto the ball of the right foot step the leg back drop the knee down inhale reach the arms up exhale release your hands to the inside of the left foot tuck your right toes under a again so you can rotate open into your ninja lunge now if this is not working for you today feel free to lift your left heel you can also come up a little bit higher more like a a side lunge either way think about lengthening through your spine lifting through the heart and then move yourself over to the other side rotate to the right now turning both feet drop the left knee down inhale sweep the arms up lower the hands down Tuck the back toes step the left foot up toes are turned out heel is dropped fold over the right leg feel free to keep a bend in the knee feel free to have blocks under your hands as well lift up about halfway step your left leg back so your right heel is intersecting through the left Arch open the left arm opening through the chest and the hips finding triangle pose press through your feet come all the way up sink into goddess pose once again so both heels are in both toes are out chest is open from here step your right foot to the left feet come back together take the arms up side Bend to the left come back up through Center side Bend to the right and let's repeat that step out to the right goddess pose inhale take the arms up for Star rotate the feet right toes face the short Edge left toes face the Long Reach Out tilt over triangle pose release the left hand adjust your feet squaring the hips pyramid pose then onto the ball of the left foot step the leg back drop the knee on Johnny atina sweep the arms up take your hands to the inside of the right foot spin the left foot open rolling the hips open finding skandasana make your way to the other side rotate right foot spins drop the right knee sweep the arms up release your hands down step the right foot forward step it out slightly pyramid pose lift up about halfway step your right foot back in line with the left open the right arm triangle pull yourself back up turn the feet sink into goddess pose shift your weight over to your right leg step the feet together take the arms up side Bend to the right and side Bend to the left so we'll do two more full sets going in both directions step your feet out goddess pose inhale take the arms up rotate the feet triangle pose to the left lower the right hand step the right foot out slightly pyramid spin onto the ball the right foot step the right knee back on Johnny ASA hands go to the inside of the right foot rotate the right foot and hip out scasa shift yourself over to the right rotate so you're f your lunge with the right foot forward take the arms up lower your hands down framing the foot step the left foot in pyramid pose step the left foot in line with the right open the left arm triangle reach through the left hand let it pull you back up find goddess pose set the right foot over to the left take the arms up side Bend to the left and side Bend to the right step out goddess reach the arms up star pose turn the right toes out find Triangle left hand lowers adjust your feet pyramid spin onto the ball of the left foot drop the knee down sweep the arms up both hands to the inside of your foot spin the left hip open skandasana shift your weight over to the left rotate to the left find your lunge Arms Reach up breathe in hands frame the foot step the right foot up pyramid step the right foot back in line with the left open the right arm triangle press down through the feet come back up find goddess pose step the left foot over to meet the right reach up side Bend to the right side Bend to the left one more full round step the left leg out goddess pose press to the feet take the arms up turn the left toes out right to toes Face Forward triangle lower the right hand down pyramid s on to the ball the right foot step it back on Johnny ASA lower the hands down rotate through the right leg open to skandasana shift over to the right rotate around find your lunge on the other side take the arms up hands frame the foot step your left hot in pyramid step the left foot back open the left arm triangle press down through the feet come on up goddess pose step your right foot over to meet your left take the arms up side Bend to the left side Bend to the right step it out goddess reach up adjust the feet triangle to the right lower the hand down step the left foot out pyramid spin onto the ball the left foot drop the knee down on Johnny ASA hands to the inside of the foot rotate the left hip open toes face up skandasana shift your weight over to the left rotate around on Johny ASA Arms Reach up lower your hands down step the right foot up pyramid pose step the right foot back in line with the left open the right arm triangle press through the feet come all the way up make your way into go pose last time and then step your left foot over to meet the right take the arms up side Bend to the left and side Bend to the right come all the way up release your hands down and that is it for today great job we'll see you next time